THE FACTS ON PLANTAR FASCIITIS:

The hallmark of Plantar fasciitis is pain a sharp pain in the heel that occurs with the first few steps taken in the morning. The pain may decrease over the course of the day during more active times but then return when standing up after sitting for an extended period.

There are several different methods for treating plantar fasciitis. If you have pain that is severe or prolonged, ask your doctor for an evaluation and recommendations on what to do for plantar fasciitis.

The first steps in treating plantar fasciitis usually involve conservative methods including:

• Ice – Regular icing can help ease pain and decrease inflammation. Place an ice pack under the foot for up to 20 minutes at a time. Be sure to cover the ice pack with a cloth in order to avoid injuring the skin. This can be done several times a day.
• Over-the-counter NSAIDs – Non-steroidal anti-inflammatory drugs such as ibuprofen (Advil and Motrin) and Naproxen (Aleve) can be taken with approval from your healthcare provider in order to help with pain and inflammation.
• Insoles and orthotics – In addition to choosing good shoes with arch support and cushioning, insoles and orthotics can be helpful for reducing shock and improving foot alignment.
• Stretching and strengthening exercises – There are a variety of stretching and strengthening exercises that can help alleviate discomfort, especially when getting out of bed in the morning and after sitting for prolonged periods of time. A physical therapist can help put together a recommended routine for you.
• Night splints – Your healthcare provider may recommend a night splint in order to help reduce pain associated with standing right after getting out of bed in the morning. Night splints hold the foot in a slightly flexed position, gently stretching the plantar fascia.
When the pain from plantar fasciitis doesn’t respond to conventional treatments, a doctor may recommend other options including:
• Prescription medications – Over-the-counter pain killers and anti-inflammatory medications may not be enough for more severe cases of plantar fasciitis. When this is the case, a doctor may recommend prescription-strength pain killers and anti-inflammatory drugs.
• Cortisone shots – A doctor may recommend cortisone injections in order to reduce inflammation and ease pain.
• Surgery – For cases of persistent and severe plantar fasciitis that don’t respond to more conventional treatments, surgery may be recommended.

In order to heal plantar fasciitis, it’s critical to rest and avoid any movement that causes pain whenever possible. If the plantar fasciitis was caused by a specific activity, it’s important to stop that activity for a period of time in order to give the injury a chance to heal. This is often considered the best way to heal plantar fasciitis quickly, although the full healing process can take a considerable amount of time. In addition to rest, there are several ways to address inflammation and pain during healing, including:

• Ice – Cold therapy can be effective for pain and swelling from plantar fasciitis. Apply an ice pack to the bottom of the foot for up to 20 minutes several times throughout the day. It’s best to cover the ice pack with a cloth to protect the skin.
• Over-the-counter NSAIDs – Medications known as non-steroidal anti-inflammatory drugs such as naproxen and ibuprofen can help reduce inflammation as well as pain.
• Stretching exercises – Exercises designed to stretch and strengthen the plantar fascia are often effective for reducing pain and improving mobility. They can be particularly helpful first thing in the morning before getting out of bed.
• Shoes with good arch support and cushioning – Good shoes can help ease pressure on the foot. Insoles and orthotics can also help reduce pain from plantar fasciitis.

If these methods aren’t effective and the plantar fasciitis persists, a doctor can recommend stronger treatments.

It’s very difficult to get rid of plantar fasciitis completely. The condition can take months to over a year to fully resolve. The duration depends on the severity of the condition and treatment methods. The best treatment for plantar fasciitis will vary among individuals since what helps plantar fasciitis in one person might not be as effective for someone else. However, doctors typically recommend starting with conservative methods such as rest, ice, over-the-counter pain relievers and stretching exercises.

When these more conservative approaches fail to make improvements, a doctor may recommend more aggressive methods such as prescription pain relievers and anti-inflammatory drugs, cortisone injections and even surgery in extreme cases.

If you have plantar fasciitis, see a healthcare professional for an evaluation and a treatment plan.

Left untreated, Plantar fasciitis can last several months to a year or even longer. However, the pain from plantar fasciitis can improve significantly after only a few weeks with treatment, stretching exercises and good arch support from shoes, insoles and orthotics.

There is no way to cure plantar fasciitis in one week, as persons that experience Plantar fasciitis are at risk to develop Plantar fasciitis again. However, a solid treatment plan combined with rest can yield significant improvements in just weeks and with continued precautions, help to keep Plantar fasciitis from reoccurring. If left untreated, it can take months to a year or even longer to cure plantar fasciitis.

The pain from plantar fasciitis is usually felt on the bottom of the foot on or near the heel.

Yes, in some cases plantar fasciitis goes away with rest and treatment methods. Some more severe cases of plantar fasciitis require stronger and more aggressive treatments prescribed by a doctor.

Plantar fasciitis typically occurs when there is constant pressure and stretching of the plantar fascia, a band of connective tissue that connects the heel bone to the toes. Over time, the plantar fascia can develop microtears at the point of attachment to the heel causing the heel area to become inflamed. There are risk factors that can increase a person’s chances of developing plantar fasciitis. These include:

Obesity – Excess weight can put pressure on the feet, making them more susceptible to plantar fasciitis.
Flat or high arches – Flat and high arches can have a negative impact on alignment, making people more vulnerable to a number of foot issues, including plantar fasciitis.
High impact sports – Sports that involve running and jumping can make people more susceptible to plantar fasciitis due to constant pressure and stretching of the plantar fascia.
Standing on hard surfaces or for extended periods – Constant standing, especially barefoot and on hard surfaces, can put stress on the plantar fascia.
Poor quality shoes – Wearing shoes that lack proper cushioning and arch support can leave the feet vulnerable to conditions such as plantar fasciitis.

In order to tape a foot to help plantar fasciitis, start with athletic tape that’s rigid but still has a little bit of stretch. Some people prefer using kinesiology tape. It may be helpful to ask a physical therapist for help since it can be challenging for someone who is not trained. Start with clean feet and follow these steps:

1.) Wrap a strip of tape around the ball of the foot.
2.) Wrap a strip of tape around the heel.
3.) Connect the ends of the strip around the ball of the foot to the ends of the strip around the heel.
4.) Wrap a strip of tape around the back of the heel, pulling the tape across the sole and attaching the ends to the ball of the foot on the opposite side, creating an X pattern over the bottom of the foot.
5.) Repeat the previous steps two or three times in order to increase support.
6.) Apply several strips of tape in a horizontal fashion across the sole of the foot, covering the tape applied in the previous steps.

Be sure to remove any tape before going to bed.